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This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes. This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got. By the way...Spealler got 17 rounds + 16 reps.

Friday, December 27, 2013

2. Metcon
Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 30/24
20 Medball Toes to Bar, 14/10 squeeze a /med ball between ankles.You can split up the reps any way, but only one athlete works at a time.

3. Running
1600m
1200m
800m
400mComplete these at a moderate pace, no need to PR these today. Rest 1/2 the working time between every interval.

2014 OPEN ATHLETES1. Metcon
Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 24/20
20 TTBYou can split up the reps any way, but only one athlete works at a time.

Wednesday, December 25, 2013

1. EMOMx10
3 Squat Cleans + C2B Pull ups - you choose the weightNinjas: Complete 6 C2B each round and push the load on the cleans.Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.

1. EMOMx10
3 Squat Cleans + C2B Pull ups - you choose the weightNinjas: Complete 5 C2B each round and push the load on the cleans.Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.2. EMOMx10
Odd: 10 Back Squats
Even: 5 Front SquatsUse a rack, one barbell and the same weight for both movements.

Saturday, December 21, 2013

Rest Day.
Everyone following this site needs to get this product. Most of the top athletes in our sport are using it daily. There are three protocols - which are explained with the product - below is an explanation of how to use the three protocols.

Every day pre WOD, JUST minutes before you lift: Activation protocol

oNon fatigue, this is arguably the most important protocol, it gets you in an optimal position to function, fires all the tissue in the correct planes of motion, and in the correct sequence (that is the key) warms up RTC (rotator cuff) which are similar to your feet and hands with not so great blood flow. Fire the serratus anterior, mid to low trap & rhomboids. Neuromuscular firing is the point here.

oDO NOT SHRUG…..ever during these protocols…..never. We are getting all rotators of the scap to do their jobs since they are shut down and likely weak.

oThis is where we improve scapulo-humeral head rhythm, extremely important.

oDo not use this to fatigue. If you work to fatigue you have increased the chance for superior migration of the humeral head which leads to sub-acromial impingement aka exactly what we are staying away from

oOther protocols you can go nuts on because they are post wod and we now, don’t have to worry about fatigue, you are already fatigued.

Post Gymnastics heavy WOD: Plyometric protocol

oThis is how we coordinate co-contractions in the shoulder during high speed movements, turn them on and off. Its hard and will reveal weakness especially if you do it unilaterally.

oRhythmic stabilization focused, which is late phase rehab and bridges the gap between clinical therapy and sports performance and increases muscle elasticity.

Friday, December 20, 2013

For time:
4x15 unbroken Deads, 225/155 - must be touch and go. rest 2 minutes
3x5 unbroken Bench, 225/135 - note, that this is 135 for women. rest 2 minutes
3x10 unbroken Front Squats, 225/155 - taken from a rack. rest 2 minutes
2x5 unbroken Jerks, 225/155 - taken from a rack. rest 2 minutes
1x5 unbroken OHS, 225/155 - taken from a rack.This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.

1. Metcon
"Annie"
50-40-30-20-10 reps of:
Double unders
Abmat Sit ups2. Skills
21-18-15-12-9-6-3 reps for time of:
Unbroken Box Jumps, 24/20 - Games standards. Each set must be done with a rebound on the bottom. You must break between every set. If you miss a rep or stutter in any way you must start that set over.

Wednesday, November 27, 2013

1. Pull
5RM Deadlift2. Odd Lift/Object
10RM Close Grip OHS - with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.